Walk a Little Faster

Not all athletes who wear running shoes run in them. Running shoes are excellent vehicles for those who like to walk as well. A running shoe is light with a mesh upper and an effective rocker allowing for the efficient heel to toe motion of walkers. Walking is a viable option for many former runners and many non-starters who have injuries or physical issues that make running painful or potentially harmful. Walking is also a skill that endurance racers should learn so time is not lost to slow walking in those situations where an athlete is reduced to periods of non-running.
Running is often turned to as a method of weight loss when in fact walking yields the same caloric burn as running; 100 calories per mile. Running is just more efficient as you can usually cover a mile quicker running then you can walking.
Want to give walking or race walking a try? Approach your new program like you?re a newbie, even if you consider yourself to be a very fit runner. If you have never walked any significant distance, it requires muscles to be used differently. Start out slowly and speed up as your body warms. Begin with a 30 minute session, concentrating on basic form. As you become more practiced and stronger over time you can add speed intervals to your walks.
Walking is a heel to toe motion rather than the midfoot to toe movement of running. To be considered a race walker, one foot must remain on the ground at all times. In official races referees keep a constant vigil on athletes watching for walkers to break stride and have both feet off the ground at the same time, thereby running. Three stride infractions disqualifies a walker.
To acquire the tell tale hip wiggle of a race walker practice the following drill: walk as if you are walking on a tightrope, one foot directly in front of the other, locking the back knee out, making contact with the heel of the front foot and rolling through the entire foot. Lean from your ankles keeping your back straight. Elbows should be bent to 90 degrees, swinging purposefully from your shoulders imagining you are elbowing someone behind you with every swing. Do not allow your hands to swing across your body but rather forward and backwards.
Most races have a walking division or allow time limits for walkers to finish. If you are looking for a local race to try out your new skill check out the Fall Classic 10k and Half Marathon in Belleville on September 12, Sandbanks 5k/10k on September 19th, the Quinte Mall Rock n? Roll 5k/10k on September 26 or the PEC Marathon/Half Marathon on October 3rd.

At the Thousand Island Triathlon races on August 15 John Barry completed the Super Sprint Tri (200/20/5) in 1:23:50 while Jennifer Freymond (2:51:23) and Celine Griffin (2:37:20) completed the Olympic Tri (1500/41.2/10). Along with Sheena Baker (1:29:37) newbies Greg Callaghan (1:25:30) and David Rehberg (1:32:36) raced the Sprint Duathlon (2.3/20/5).